lol same shit....

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I bought my equipment in January, I'm doing 20 reps of 150 right now. I have gained muscle since then, just not as much as I would like.

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I started doing some exercise every night. Nothing drastic but here is what I do because my practice is very limited.

250 crunches
25 push ups
A lot of different techniques with my two 10lb weights.(it is all I have)

I am trying to get my abs back for the ladies.

workout everyday, but nothing major.

150 crunches
24 push-ups
100 jumping jacks
3 sets of 15 with the 25lb dumbell
and other exercises with the dumbell like shadow boxing.

So, I am no longer allowed to eat tuna at my gym. According to the manager, there was a client who nearly turned around in the door when she felt the smell and they definitely can't afford to lose costumers who are looking for easy excuses to not go to the gym I wish I could just change to another gym that's less gay, but unfortunately, that's not an option right now.

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Wow! What the fuck! Holy liberal!

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I doubt highly you are doing them properly.

Did a whole back routine today for the first time in months. Deadlifts (powerlifting set), lat pulldowns, bent rows, reverse grip cleans, and wrist curls. My upper body feels like a balloon.

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haha do you eat WHILE youre lifting?

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He's got one of those tuna-dispensing hats!

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...only in Norway.

I just got back from the gym. Did triceps tonight alone. It feels nice, and to chug down about 100g of protein in shake form afterwards.

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hahaha his hat drops out lutefisk


anyway my gym has a no smell policy too. mostly because old ladies like to wear a ton of perfume which is pretty nauseating at 10 in the morning when youre trying to get a run or whatever in

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for real!
I hate those old hags!

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today i ran just short of 2 miles and did 120 jumping jacks. gonna do some push ups, sit ups, and do some reps with some 15 lb weights.

right now i'm pretty much just trying to burn some fat. the running was done in that high intensity interval style that fbs posted some time ago. that does kick my ass!

Why not get a gym membership? The guys I know in the Navy are pretty big(punz) into working out.

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two reasons.

1. you can work out just fine without paying a subscription fee.

2. i'm moving at the end of the month, so i only have about 2 more weeks left here. would be pointless to sign up somewhere at this point. i thought about it...then referred myself to reason #1.

What do you mean by reps with weights? I'm sure it was unintentional, but there's a whole lot of ambiguity in that statement and I'm curious what you meant specifically.

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well i do curls, hold them out to my sides keeping my arms straight and lift them up over my head, i also hold them about level with my shoulder and my arms almost at a 90 degree angle..then lift them straight up over my head. sometimes i hold them by my sides and while keeping my arms straight, lift them straight forward until my arms are straight ahead perpendicular to my body. i try to mix it up to get all the muscles in my arms.

Would you like me to record it for proof?

Since I started working out I've gained three pounds. I assume it is muscle.

I know what you're talking about, but those aren't curls. It sounds like you're referring to the shoulder press.

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oh..well i'm not to up on all this stuff to be honest. by curls i meant sitting and starting by holding the weight towards the floor with my arm straight and pulling it up towards my chest. "curling" the weight upwards. mostly exercising my forearms. the same thing as doing "curls" as i understand them with both arms. only these are just weights designed for a single hand...so i just do them one at a time.

hahaha

Nah, after I am done, I usually sit downstairs (not in the weight room) and eat. If it was upstairs where people actually work out, I'd understand it to some degree.

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Broke the 300lb mark on bench press yesterday!

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Now you are talking about seated alternating curls. Before you described your arms held out to the side of your body level with your shoulders and hoisting the weights above your head, which would constitue the shoulder press. Both are good exercises in my opinion, although I bet that cranky bastard from Australia (<-----J1M & AUSTRALIA = PWN3D) would disagree.

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Congrats, G4y10n. When the fuck did you start lifting?

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I started going about 5 days a week pretty steadily and fairly proper dieting for about a year and a half now. Man, i really haven't talked to you in forever. Good to see you're still alive.

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You've been working out for a year and a half and can bench press 300lbs? My apologies, but that is extremely hard to believe.

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Well like i said, i've been dieting and taking supplements and whatnot, and i believe my genetics played a big part. Everyone in my family is substantially strong. My workouts have been always based on low reps, high weight, just to build strength, not burn fat. I would have no reason to lie about that on a forum where i really don't even know anybody too well, especially one about music. I have put on approx 40lbs since my first day entering the gym and I have the pictures to prove it, if it were necessary.

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n0odz?

Sorry, I couldn't resist. I'm kidding.

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I'm up for any thing.

lol I bet.

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Dude, post some before and after pics! I believe you, but I think it's awesome to see people making that much progress. Gives me courage to go on...

Btw, your "low rep, high weight" method, is it anything similar to 5x5 or Max-OT (about 5 to 6 sets per body part, 4-6 reps each)? I'm currently trying to build some strength (rather than volume) so I'm going with a comparable approach for now.

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I play Ice Hockey.
Minor Threat is good before the game.

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You don't post regularly enough. Are you too busy with school, or are you just 2 k00l 4 sk00l? By sk00l, of course, I mean this forum.

It's a trick question. Nobody is too cool for a forum I frequent.

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Yeah 5x5 is a great way to build strength on your main exercises. I like to mix it up though. Here's my current routine until i start to feel i'm hitting a plateau. On mondays and thursdays i do chest...

Flat Bench: 135 x10, 185 x 8, 255x5-7, 255x5-7, 275x2-3, 225x5-7, 135x10 (reeeeal slow)
Incline Dumbbells: 65x6-8 (2 sets), 70x5-7 (3 sets)
Incline Flys: 40x8-10, 45x8-10 (4 sets)..sometimes i'll bump it up to 50's if i'm really feeling good that day.
Cable Crossovers: 5 sets of 5-7
I might throw in one more various exercise like maybe a machine or sometihng if i'm feeling it that day, but those 4 exercises in those sets works very well.

Tues and Fri i'll do arms, Wednesday I'll do Back, and Saturday I do legs (when i'm not to hung over from fri night haha).
I don't really feel like writing out my sets for everything right now, but if you'd like, just let me know and i will.

As for pictures..Let me see what I can dig up for ya and I'll post in a little bit

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Okay. Here are some pictures. I dont have any old ones of me with no shirt, but you can get an idea how how skinny i was from these. These are the best I've got... 2 old, 2 new, and a few from maybe around half a year ago

Old (probably about between a year and a half to two years ago)
http://i149.photobucket.com/albums/...029233_9820.jpg
http://i149.photobucket.com/albums/...561072_7999.jpg

New (taken last week)
http://i149.photobucket.com/albums/...d/IMG_1049t.jpg
http://i149.photobucket.com/albums/...d/IMG_1065t.jpg

1/2 year ago
http://i149.photobucket.com/albums/...d/IMG_0588e.jpg
http://i149.photobucket.com/albums/...id/IMG_0601.jpg
http://i149.photobucket.com/albums/...id/IMG_0357.jpg

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Shit son! It looks like you gained a hundred pounds! What do they feed youse people in "The Woods?"

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Owned ^^^

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Haha lots of meat on the grill

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haha awesome truth devoid, nice work

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HAHAH WOW

You give people like Transient and I inspiration.

Thanks guys. Compliments like that are what really help motivate me. That and pussy, of course. haha

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thanks for speaking for me

ive actually been going to the gym for years now hahahaha

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I'm sure from you pictures that your goal isn't to gain muscle. Maybe a little but nothing like that.

ive got more muscle on me than you might think. im a smallish framed guy

my goal isnt to gain any more muscle, just to maintain and general health. to try and gain weight and muscle is too much work for no real reason at this point in my life

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What's your height and weight, tranny?

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just about 5'8 and 160 at last check

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That's pretty good. Do you know your body fat %? Last time i got mine checked i was 6.3%, which was about 8 months ago, so i'm not really sure where i'm at currently, but I don't think it's too far off that. Last time i weighed myself I came in at 187lbs, and i'm 6'2". I need to start packing some more meat on my legs though. I'd like to get up to about 205 - 210lbs.

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Fuckin' hell man, that's pretty impressive.

I dont mean anything at all by this but the bottle of pills in the background made me chuckle a bit

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havent had it checked in like a year i think

im sure i posted it in this thread at some point. it was 14% a year ago i think

i eat extremely healthily. i bring my own food everywhere and rarely eat out. my only vice is A beer probably 4-5 nights out of a week. my body hasnt looked different in quite some time but im fine with it. id have to radically change diet and do way more cardio to lower body fat, part of which is genetics imo

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Haha yeah. Don't get excited though, it's only antibiotics and shit for my broken nose. Wrecked my truck 2 1/2 weeks ago and smashed my face off the steering wheel pretty good.

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fvkkin br00tl

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Did you know this is still how I was picturing you? Jesus fucking Cristo... How much you weigh these days?

EDIT: Nevermind.



I'm trying to get down to 205-210 by the end of summer. I got pretty close last summer, but I got sidetracked with all the cardio, developed a bit of a power walk addiction, and slacked on my upper body stuff. My main goal this summer is to be able to get down to that weight while still maintaining my focus on upper body work. So far I've lost about 15 pounds and actually gained about 1/4 of an inch on my biceps. I feel like I could do a lot better if I had access to real equipment, though.

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Wow... Nice work, TruthDevoid. Really nice.

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Great job man, congrats!

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whats the best way to lose man boobs?

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Sports bra. It minimizes. And they're great for preventing flop. Get a front hook though. They're easier to get on and take off. NEVER get the kind without closures or you'll rip half your skin off and look like you've got hickies all over.

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that doesnt help.

im serious

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HAHA.


Surgery.

Or not eat so fucking much in the first place, American.

Oi. You. Do NOT bait the Yankees.

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I was serious, too! Sort of. I had better supportive muscle tone when I was lifting #10 size cans onto shelving over my head about 4 times a week when I was working. Feel which muscles you want to work and do something appropriate for that area. I'd think as you gain more supportive tissue there the fat will disappate, too. You have to keep up with it though or you'll convert back if you aren't careful.
As far as the sport bra thing, I'm just saying that if you're "heavy" in the chest area gravity doe some unforgiving things. You're young where you have elasticity on your side to a certain extent. I have seen some guys that have permanent man boob sag that would be pretty hard to correct.

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LOL @ AMERICAN FAT JOKE.

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Man I've eaten so much garlic these past few days to kill my cold that my farts smell like garlic . Went to my relatives and helped my uncle move some logs and it was like an hour or two of deadlifting and farmers walks, I thought I was gonna die. Food has never tasted as good as after that though .

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Did you lift and fart, lift and fart?

Whoa! You're the reason for global warming!!! It's the darn Swedes!

I'll have to yell at Amadeus about that, too.

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You are such a good person.
You contribute more to this forum than any person could ever dream to.
I sure wish I could be more like your scrawny ass.

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Your rectum is French. Shush, you.

Today's workout: 8 hours of programming. BORING.

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hey fbs. i have been using the "HIIT" and it has worked out pretty well...but recently i read an article that said try not to eat for an hour afterwards. i assume t his is so your body burns what is already there instead of what is being taken in by recent eating. but what about before hand? eat first? don't eat?

That's a concern I'd put into the 'My dear sweet fucking Christ who gives a pinch of shit' category.

Evidence for post-workout nutrition is overwhelmingly positive. However, do whatever makes you feel most comfortable is still the best rule.

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Treat cardio as if it were a workout.

Basically, eat carbs ten minutes before you start, protein when you're done.

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Good advice.

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I can't exercise the way I like to on a full stomach. I find it harder to lift, and for the cardio, my times are a lot better on an empty stomach.

For strength stuff, I like to devour much protein with a little fat and carbs (i.e. chicken breast on bread or a protein bar).
For cardio, I like a more well rounded meal, especially early in the day. I try to avoid cardio at night because I can't eat the way I want to that late.

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does walking to the grocery store to buy root beer and cheetos count as excersise?

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I guess you could call it CV for the hungry person.

Today when I woke up I wasn't one bit hungry. Waited a few hours and still not even craving food. Decided to do some extra exercises. That did the trick.

Think about what food you had before you went to bed last night. I never paid attention to that until a diabetic friend started talking about glyclemic index and getting the right carbs before bed making his sugar less screwed up in the morning so he wasn't tires. It works well. It also does well if you only plan on getting a couple hours sleep and have to get up and function well.

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Nah started doing the garlic when I got home so no liftfarting.

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cool! nice piece of advice

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13 pounds of me isn't there anymore


down to 272...


WEWT!

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Good job Dylan, keep it up.

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I've been doing lateral raises like a motherfucker breathes all day to get a v shaped torso. Those lats are hard to beef up though. I focus on upper body strength so my work out usually consists of bench press, curls, dumbbell flies, lateral raises and military press.

Chins and rows. Fuck the rest.

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+ Deads.

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Yeah, but that should be unnecessary to mention. Deadlifts are great for most things.

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I love you guys.

If you have a weak areas (I do), you generally need a few extra exercises to kick the crying dogshit out of the offending muscle groups. Not many.

My two favourite dogshit-kicking exercises for lats are pullovers and straight-arm pulldowns.

http://www.exrx.net/WeightExercises...BBPullover.html
http://www.exrx.net/WeightExercises...rmPulldown.html

Notice that the movements are very similar, simple arm extensions, with the body prone vs. standing.

CAVEAT: Captain Lateral Raise, you get to do these AFTER you've done your chins.

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thanks nick

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My training became so much more fun after discovering deads and squats. Still trying to up my chins and dips though .

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I was unfairly assaulted with a terrible case of poison ivy and sidelined for an entire week. Compounding this was the fact that I contracted said rash while visiting my grandmother for a few days, so that was 10 full days without any upper body work. BULLSHIT.

I lost 3 pounds over that week, and seeing as I was sitting on my ass, it was obviously muscle mass lost.

This past week I've been killing myself to make up what I lost and I've done a great job putting mass back onto my shoulders and biceps especially.

Here's the problem- now that my biceps are getting larger, the disparity in size between my left and right biceps is much more noticable. Today, a day I had scheduled to rest, I did 2 sets of curls and 4 sets of concentration curls on only my left arm to see if I can even it out.

Is that going to work? If not, what will? Thanks.

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Kick the living shit out of the whole arm. Biceps are stupid little muscles and usually the symptom of a larger problem. If you have an decent imbalance, it's likely that it isn't just size you lack - the smaller arm will also be weaker, have weaker connective tissues, worse capacity to stabilise, etc. etc.

Keep a ratio of at least 2:1 between bad/good arm training. Add exercises like one-handed deadlifts (from a rack), reverse and cable curls, cable extensions, one-arm dumbbell presses. Emphasise very high rep (25-30) and very low rep (1-3) work. Most people never do this to their arms at all.

Test your progress. Figure out an exercise you'd like to have balanced performance on, and test it every now and then.

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I slapped on my pedometer for the first time in ages because I was all over the place doing stuff. I got up around 3000 steps and was so psyched over doing that I jogged a mile at various speeds in my living room and got almost up to 5,000 before I went to bed.

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My left arm is somewhat weaker. I can still throw a good punch with it, but if I try to throw ball left handed, I throw it like a girl and can't help it. I'm not sure if this is outside the realm of normalcy, though, as I always assumed other people threw like girls with their non-dominant hands, as well. Strangely, I do write and draw left handed.



I don't have a rack to work with, so could I substitute the deadlifts for simulating deadlifts with a dumbell on my left arm at half the weight I'd throw on the barbell? Stability might be a problem there. How about loading more weights on the left handed side of a barbell and doing regular deadlifts? This seems less feasible, but interesting enough that I should ask. Leave no stone unturned, so to speak.

Do you advocate very high and very low rep work in general or just in this situation? When I was a teenager, I only had two 20lb dumbells to work with, so I'd do sets of 200 for curls, 50 for shoulder press, 50 for flies, etc. I still do the very low rep work frequently when I'm trying to move up and add weight to a certain exercise.



Thanks.

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This may have been discussed in this thread before, but I'm thinking about starting to take creatine. Any one have any experience?

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It fucking rocks. You'll go up in lots of the big exercises as well as the smaller ones.

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I think Creatin is useful, but overrated. It's not gonna make you add 10 kg to your bench instantly, if that's what you're hoping for.

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Normal. Gross motor skills =/ Fine motor skills.



If you've got a barbell, you can do one handed deadlifts not out of a rack. Barbell can go either way:

http://weightlifting.moonfruit.com/onemore/4512354895
http://i.b5z.net/i/u/230085/i/405onehand_ezr.jpg

Uneven barbell training is probably best left alone.



In general. Most people never do reps under 4 or over 20. Ever. Both of them require different motor qualities, and have their own benefits.

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Does anyone has some good tips for French Curls (Skullcrushers?). I know it's a good exercise for the triceps, but I never feel comfortable doing them. It's like I'm too limited in my movement to fully stretch the muscles (i.e. with arms bent).
Of course it's "easier" to do this while standing up, but you got your body providing some momentum on heavy weights and it's not the same.

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Start with lighter weight until you get the form down. Keep your elbows in (parallel with your body). I'm not exactly what you mean when you say your too limited in your movement, but do lightweight and do slow and controlled movements to ensure proper form, and once you get it down you can start adding weight. Just make sure your form doesn't change with heavier weight. If it does, that you're probably doing too much.

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Ditch them in favour of multi-joint exercises unless you have a specific tricep weakness. Also, if you want to put a vicious stretch on your triceps, use an exercise with your arms overhead.

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Wow, I'm surprised I never noticed this thread.

I just started getting back into shape a few months ago. I used to lift weights like mad from about 14 to 17 then didn't bother for 3 years. Now I've started again and I feel a whole lot better than I used to. I don't drink or smoke as much as I used to either. My main concentration is on my chest, abs and arms. People tell me not to lift weights too much (which I don't think I do) So your muscles will have time to rest and grow or whatever. I lift weights every 2 days. Should I be taking bigger rest periods to let my muscles expand?

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You should ONLY work 1 specific muscle group per week. You can excercise every day if you want, but make sure you focus on 1 at a time. Monday:Biceps Tues:Legs Wed:Chest/Shoulders Thurs:Triceps/Forearms Fri:Abs&Back

make sure you are getting enough protein during the day too. Try and consume 1.5G per pound of body weight. Have a high carb drink (with creatine if possible) not cola, but have one specific for excercise.

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Dear Mr. MorbidGuitar,

After taking your advice, I am sad. No longer can I squat (calves/quads/hamstrings/glutes/lower back/mid back/abs), deadlift (forearms/biceps/traps/whole hip joint/upper back/mid back) or clean & press (everything). As these are the mainstays of my workouts, I feel quite blue indeed. Neither can I do complex sets or sandbag work, both of which punish multiple muscle groups. So I decided to forget about your advice, because it was bad.

Blitz, confining your efforts to your 'pretty' muscles makes you a woman. Seriously, it's part of transgender therapy. Estrogen, surgery and chest/bi/abs workouts.

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